Certain Foods Can Help or Trigger Psoriatic Arthritis Symptoms

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There's no such thing as a cure-all diet for psoriatic arthritis. But if you're living with the joint pain and stiffness of this inflammatory condition, experimenting with different foods may help you discover what makes you feel better or worse.

Up to 30 percent of people with psoriasis will develop psoriatic arthritis. Both conditions are autoimmune disorders. In the case of psoriatic arthritis, the immune system targets the joints, leading to inflammation and pain.

The main symptoms of psoriatic arthritis are joints that are painful, swollen, and warm to the touch; swollen fingers and toes (dactylitis); foot pain, especially a condition called enthesitis, in which you'll have pain where tendons and ligaments attach to bones; and pain in the neck or lower back. The pain often worsens with prolonged rest, so it can be especially noticeable upon awakening.

There's no cure for psoriatic arthritis, but there are things you can do to control the inflammation that causes pain and can lead to joint damage. Besides medications, your doctor might recommend certain strategies as part of your psoriatic arthritis treatment plan. These may include an exercise regimen or physical therapy to help control inflammation and improve your range of motion.

When it comes to psoriatic arthritis and diet, there are no hard-and-fast rules on beneficial or risky foods. Still, certain foods, such as salmon with its omega-3 fatty acids, may help reduce inflammation. Antioxidant-rich fruits and vegetables — including apples, blueberries, broccoli, cranberries, oranges, and spinach — can also help. On the other hand, high-fat and high-cholesterol foods such as red meat may fan its flames. Leaner cuts of meat, low-fat milk, and plant-based oils can make a dietary difference.

“There is a suggestion that fish oils and omega-3-type oils can be beneficial in reducing inflammation in general, and olive oil may be beneficial or at least neutral," says Martin Bergman, MD, a clinical associate professor of medicine at Drexel University School of Medicine in Philadelphia and the chief of the division of rheumatology at Taylor Hospital in Ridley Park, Pennsylvania.

Finding what works for you involves some trial and error, says Eric L. Matteson, MD, MPH, a rheumatologist at the Mayo Clinic in Rochester, Minnesota.

The National Psoriasis Foundation recommends that people with psoriatic disease choose from a variety of foods that offer a range of nutrients, eat regularly to fight the fatigue often associated with the disease, and watch portion sizes. Remember that being overweight can affect the severity of your condition and treatment results.

Here are nine foods that could help fight — or hurt — your psoriatic arthritis, and what you need to know about each of them.

Salmon: A Healthy Addition to Every Diet

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Salmon is rich in anti-inflammatory omega-3 fatty acids — a big benefit for people with inflammatory conditions such as psoriatic arthritis. What's more, the American Heart Association recommends eating salmon and other fatty fish, such as albacore tuna, mackerel, herring, and lake trout, at least twice a week to protect against heart disease. This is particularly important because having psoriatic arthritis increases your risk of heart attack andstroke, Dr. Matteson says.

Whole Grains: Fighting Cholesterol With Fiber

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Whole grains like brown and wild rice, whole-wheat pasta, quinoa, barley, and bulgur wheat are loaded with fiber and can help maintain normal blood cholesterol levels. High blood cholesterol is a major risk factor for heart disease — and having psoriatic arthritis may increase that risk even more. "Inflammation of the blood-vessel wall is aggravated by high amounts of blood fats, like cholesterol," Matteson says.

The Academy of Nutrition and Dietetics recommends that women under age 50 get 25 grams (g) of fiber a day; 38 g a day for men under 50. And both women and men over age 50 should aim to get 21 g of fiber a day.

Garlic: Packing Strong Flavor and Nutrients

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You might think of it as just a way to add a little flavor, but garlic is indeed a vegetable — a vegetable that's loaded with potent inflammation-fighting phytonutrients, says Connie Diekman, MEd, RD, LD, the director of university nutrition at Washington University in St. Louis and a past president of the Academy of Nutrition and Dietetics.

When it comes to choosing fruits and vegetables, the advice is usually to pick those with the darkest, richest colors for the maximum dose of these important phytonutrients. Diekman adds that a strong flavor, like the flavor of garlic, is another indicator of key phytonutrients. Most fruits and vegetables are loaded with fiber and nutrients that can also help lower the risk of heart disease and stroke, Matteson says.

Cherries and Berries: Calming Inflammation

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Berries and cherries contain phytonutrients called anthocyanins, which help calm inflammation, according to the Arthritis Foundation. In particular, tart cherry juice has the highest concentration of antioxidants and inflammation fighters, according to a study presented at the 2012 meeting of the American College of Sports Medicine. Researchers from Oregon Health & Science University in Portland found that participants with inflammation from arthritis who drank tart cherry juice twice daily for three weeks had lower levels of inflammatory markers in their blood.

Kale: Rich in Vitamins and Fiber

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Kale, the current darling of the nutritional community, may also help fight inflammation. Rich in fiber and vitamins A, C, and K, kale contains a wide array of flavonoids with a variety of antioxidant and anti-inflammatory effects, Diekman says. There's more: According to a study published in 2014 in the journal Food & Function, curly kale may inhibit tumor necrosis factor-alpha, the same inflammatory protein targeted by many of the biologic medications for psoriatic arthritis.

Fatty Red Meat: Tops the Must-Avoid List

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Just as important as foods to include in your diet are those to steer clear of, and fatty red meat is at the top of this list, Matteson says. Weight gain promotes inflammation and reduces the effectiveness of drugs used to treat psoriatic arthritis. Compounding their risk for heart disease, many people with psoriatic arthritis may be overweight and less likely to exercise because of pain and inflammation. Start reversing the trend by choosing lean meats instead of fatty ones, Matteson says.

Dairy: Watch for Lactose Tolerance Issues

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Yes, milk is rich in calcium, which is important for healthy bones. But some people with psoriatic arthritis may also haveintolerance to milk products because they’re deficient in the lactose needed to digest them, Matteson says. As a result, they may experience stomach problems after consuming dairy. If this sounds familiar, you may want to steer clear of dairy products, he says.

Eggplant: Questions About Nightshade Vegetables

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Certain vegetables in the nightshade family — including eggplant, potatoes, tomatoes, and peppers — may aggravate symptoms for some people with psoriatic arthritis, Matteson says. The culprit could be a chemical that they contain called solanine. On the other hand, there is no definitive proof that these vegetables aggravate arthritis. "If you find that nightshade vegetables cause problems for you, avoid them, but make sure you get a variety of vegetables in other ways," Matteson adds. Put kale and other leafy greens on your list of healthy foods.

Sugary Foods and Drinks: The Insulin Connection

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The refined sugars in soda and other sugar-added foods likely fuel inflammation, says James A. Surrell, MD, a colorectal surgeon at UP Health System in Marquette, Michigan, and the creator of the SOS (Stop Only Sugar) Diet.